Tuesday, August 6

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Ben's .02 on the 2013 Games Programming 
I loved the Games programming this year, both for the individuals and teams.  

The teams were put through a legit test of fitness, and for the first
time had a "WOW" event with the "Team Burden Run".  We have yet to go
off campus, but I love that there was a big test this year; over 2 miles
of running, flipping hundreds 300-500 lbs a hundred yards, followed by a
team log carry that punished the the teams that couldn't work together.
 How awesome!  


The theme for the Teams this year was "Team Work".  Castro kept
sarcastically asking me, "So, still not team-work in the Team
competition?"  This year's test was the appropriate blend of fitness,
team-work and team dynamics.  Even in 2012 when every athlete competed
in every event, strong team  members could cover for weaker ones.  Not
this year.  In 2012 there were seven single modality events, this year
there was only the sled pulls, which were guys and girls working
together in a test of "work" not specific skills.  Love it!

The team that was the fittest, the team that could accomplish tasks
together, and the team with the right chemistry on and off the field
won.  That is a great test.


On the individual side, the test was equally as legit.  If I had to put a
theme to it, I would call it "work". Every event, up until the final
"Cinco's" were about getting work done.  Not about skills, strength, or
specialization, just a big test of "whatcha got?". 

I think the beauty of this year's programming is going to be how the
general public will be able to relate to the tests.  When someone who
has never done CrossFit watches a workout like the 2010 opening event
"Amanda" they have a hard time relating to the difficulty of squat
snatches and muscle ups on the rings.  Very few people have every done a
squat sntach, and even fewer have been on rings.  

This years events, on the other hand, are very easy to relate to, and
because of that, the level of athlete appears even more impressive.  The
pool event; swim a lap in the pool and get up and on top of a pull up
bar, repeat 10x.  Check, I get that, and wow that's impressive.  Every
event, from the rowing to the burden run to the zig-zag sprint were
relatable, and together created a well-rounded test of fitness.  Nothing
fancy, just get work done.

That is until the final with the heavy loads (405 deads and 165 overhead
lunges) and high skills (weighted pistols, handstand walks, muscle ups
and deficit hspu).  What a great way to compliment the "GPP" of the
previous ten events.  

My only critique on the individual side was the 200 points rewarded to a
single modality; rowing.  I think the big endurance events deserve more
attention and points, like the 200 points in the Triathlon last year.
 However, the triathlon had 200 points spread over three disciplines
(swim, bike, run).  This year's big event had 200 points rewarded just
to rowing.  I think that creates a big and unjust advantage to the elite
rowers in the field.  

In my opinion the Team and Individual programming this year was the best
we have seen to date.  Every year becomes more spectator friendly and
the tests become more daunting and well rounded.  

Going forward, in terms of training for the Games, you can't guess
what's going to come up.  If Dave thinks you're thinking it, he won't do
it.  Another thing about Castro, many people think he doesn't want to
make the Games Athletes look bad, so he won't program in things that
expose our weaknesses.  I remember athletes three years ago, saying
there would never be a swim because it would make the Games Athletes
look bad.  Dave has no interest in "showcasing" the athletes like many
think he does.  Dave wants to shock the athletes, with what they haven't
prepared for, in a balanced test of fitness.  

My suggestion for training… get really fit and be ready for anything.
 A word to the wise; being ready for anything doesn't mean scrap your
CrossFit training and start paddle boarding and running marathons.
 CrossFit is still the best program to garner the greatest general
physical preparedness, while preparing you for the unknown and

Castro wearing CFNE's "NO BULL, Just the Horns" shirt on the stadium floor.  

Follow gym programming for Skill Testing today.

If you have done these skill test in the past and have been able to fulfill the previous maximal requirements, increase requirements.

If you have not done these tests before or cannot complete as Rx'd, please test at our previous limits to see where you fall in comparison to previous benchmarks.

Individual Tasks in One Minute:

    Muscle Ups -10 M/5 W
    Max Double Unders -minimum 100 (also note # unbroken reps)
    Chest-To-Bar Pullups -30 M/20 W
    Handstand Pushups -25 M/12 W
    Max Rope Climbs -20' (min. 4 in 90 sec.)

Weighted Lifts max consecutive reps of each:

    Deadlift -315# M/225# W (minimum of 7)
    Thrusters -165# M/115# W (minimum 5)
    Clean and Jerk (G2Sh2OH) -195# M/125# W (minimum 5)
    Snatch (G2OH) -140# M/105# W

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